Runner’s Knee (Patellofemoral Joint Pain Syndrome)
- Adam Hutchings
- Feb 10
- 3 min read
What is Runner’s Knee? - Patello Femoral Joint Pain Syndrome (PFJPS)
Runner’s Knee (Patellofemoral Joint Pain Syndrome), is a very
common cause of pain at the front of the knee, especially around or behind the kneecap. Despite the name, it doesn’t only affect runners. It can impact anyone who is active, stands for long periods, or regularly bends their knees.
The pain usually feels like a dull ache or sharp discomfort when going up or down stairs, squatting, kneeling, running, or even sitting for long periods with the knees bent (sometimes called “movie-goer’s knee”). While it can be frustrating, the good news is that runner’s knee is very treatable with the right approach.
How Does Runner’s Knee (Patellofemoral Joint Pain Syndrome) Happen?
Runner’s knee develops when the kneecap (patella) does not move smoothly over the thigh bone (femur) during movement. Instead of gliding evenly, it can be pulled slightly off track, placing extra stress on the joint and surrounding tissues.
This problem is rarely caused by one single issue. More often, it is a combination of factors such as muscle weakness, muscle tightness, training errors, and movement habits. Common contributors include weak hip or thigh muscles, tight quadriceps or calves, poor running or walking mechanics, sudden increases in training load, or wearing unsupportive footwear.
Over time, these stresses irritate the joint, leading to pain, stiffness, and reduced confidence in movement. Without treatment, symptoms may linger or gradually worsen.
Treatment Options for Runner’s Knee
Hands-On Treatment
Hands-on physiotherapy treatment focuses on reducing pain, improving movement, and restoring normal joint function. This may include manual therapy techniques such as soft tissue massage to release tight muscles, joint mobilisations to improve kneecap tracking, and hands-on stretching to reduce stiffness.
Your physiotherapist will also assess how you move — including walking, running, squatting, and climbing stairs — to identify contributing factors. Taping techniques may be used to support the kneecap and reduce pain during daily activities or exercise. Education is a key part of treatment, helping you understand what aggravates your knee and how to manage it safely.
Hands-Off Treatment (Exercises & Self-Care)
Exercise-based rehabilitation is the cornerstone of long-term recovery from runner’s knee. A tailored exercise program usually focuses on strengthening the hips, thighs, and core to improve knee alignment and control. Common exercises include glute strengthening, quadriceps loading, and balance work.
Self-care strategies are equally important. These may include activity modification (reducing painful activities temporarily), ice or heat for symptom relief, and gradually returning to running or sport using a structured plan. Consistency with exercises is crucial — small improvements over time lead to lasting results.
Helpful Products & Equipment
The right equipment can support your recovery and make exercises more comfortable. Many patients find the following products helpful when managing runner’s knee at home:
Supportive knee taping can help reduce strain on the kneecap during activity: View this knee tape option
Foam rollers are excellent for releasing tight thigh and hip muscles that contribute to knee pain: Explore foam rollers
Resistance bands are ideal for strengthening the hips and legs as part of your rehab program: See resistance bands
Supportive footwear when running can also help with preventing knee pain: Check out these trainers
Featured Video
Watch this helpful video for more information:
Ready to Get Relief?
Don’t let runner’s knee hold you back from the activities you enjoy. Early treatment can make a huge difference and help prevent ongoing pain or setbacks.
Book Your Face-to-Face Appointment:
Follow Us on Social Media for More Tips:
Comments